Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Rice Flour	7%	4%	89%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Rice Flour	Recommended Dietary Allowance
Energy	6.2% 180kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	2.08% 2g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	NA	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	87.4% 114g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	0.23% 0.17g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Rice Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	1.4% 5.67μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Rice Flour	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	NA	20.5% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8.86% 0.71mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	NA	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	NA	74% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	20% 139mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	NA	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Rice Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Rice Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Roasted Potatoes with Salt vs Rice Flour:

• Both Frozen Roasted Potatoes with Salt and Unenriched White Rice Flour have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Unenriched White Rice Flour have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Rice Flour:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.4 times more Iron, 5.9 times more Potassium and more Sodium than Rice Flour.
• Both Frozen Roasted Potatoes with Salt as well as Unenriched White Rice Flour lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Unenriched White Rice Flour contain 2.9 times more Energy, 3.1 times more Carbohydrate and 2.7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Rice Flour offer comparable quantities of Fiber per five ounces.